Wednesday CrossFit

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 METER BEAR CRAWL

20 METER CRAB WALK

CONDITIONING:

500 METER ROW

40 FLUTTER KICKS

30 SIT UPS

20 JUMPING PULL UPS

100 METER WAITER CARRY

Weightlifting

Snatch (3 3 3 2 2)

Metcon

Metcon (AMRAP – Reps)

TABATA (20 SEC WORK/10 SEC REST, 8 ROUNDS PER MOVEMENT)

WALL BALL SHOTS (20/14)

CHEST TO BAR PULL UPS

JUMPING LUNGES

SITUPS

Categories: WOD

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